A) STRENGTH
1a) DB Floor Press w. neutral Grip: 1/4 x 10-15. No rest.
“- 1 warm-up set + 4 “”work sets”” with a challenging load for all sets”
1b) KB Hammer Curls: 1/4 x 10-15. Rest 60s.
“- 1 warm-up set + 4 “”work sets”” with a challenging load for all sets”
B) CONDITIONING
Every 5:00 x 4 Sets:
15 DB Push Press (50, 35) (neutral grip)
15 Calorie Row (12 Cals Ladies)
15 DB Hang Power Cleans (50, 35)
15 T2B
L3: (45, 30) (10 T2B per round)
L2: (35, 25) (Knee Lifts)
L1: (30, 20) (Knees in Hollow Rocks x 10)
*Score = slowest split
C) EXTRA CREDIT
3:00 of Max Reps Banded Triceps Pushdowns
3:00 of Max Reps Banded Pulldowns
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